Mother’s Day and FOOD choices

Tomorrow is the biggest day of the year for restaurants.  Mother’s Day.  Everyone takes mom out to eat or has something at home.  It can be disturbing to a diet, if you allow it.

skinnyfeels

Remember that you can eat, but you should stick to portion control and carb control.  If you do more carbs at that one meal, keep a count of them and work it out to have less throughout the day.  Keep in mind the amount between 50-100.    You can have a great omelette, but try to steer clear of buffets or eating all of the buffet food.

  • Stick to eggs, bacon, sausage and try to avoid the bread, potatoes, pancakes and waffles.  Have a bite, but you do not need to eat a whole piece.
  • Ask for replacement items like sugar-free syrups, non-dairy creamer for coffee instead of milk and Splenda for sugar.
  • Have fruit and/or grilled tomatoes instead of bread or potatoes.

So, what if someone bought a cake and you feel you must have some.  Get a sliver and only eat a piece of it or half of it.  Don’t ruin your diet to make other people happy.  Your gaining weight isn’t going to make or break someone else, but it will upset you.  You could also bring your own desert, like Splenda chocolate pudding or low-carb ice cream that you buy or prepare the day before you go.  You just let your host know in advance or when you get there that you are on a special eating plan and that this is your desert.  No one has to know it is a diet.  I have said things like, “I have to eat gluten-free now” or “I am not allowed sugar for now.”  Telling people that a doctor ordered you to do something or that you are allergic to something usually shuts them up from their usual sabotage tactics to get you to be bad about choices like they are doing.

Eat, but pick and choose and don’t be greedy.  You are working to be low-carb and those high carb and sugar items will only make you feel worse later.

Remember:  Nothing tastes as good as being skinny feels!  Don’t use holidays to blow that!

Oh, and have a Happy Mother’s Day.  It is about the company and not the food!  Keep reminding yourself about that.

saying

Bagelicious!

UPDATE:

Still no big whoop change from Raspberry Ketones, a week later……no such thing as a magic pill.

Now, for something good.

A bagel that you can eat and is not going to ruin your diet, while tasting fabulous.  AND A PROTEIN!   18g of them!

18g of Protein – 1g of sugar – 140 calories – 9g of Fiber – 10g net carbs.

No Saturated or Trans fat – 2.5oz bagel – No Cholesterol – $3 online only.  www.westernbagel.com

bagel

 

Best Chocolate and Peanut Butter Bars?

I have been experimenting with new protein bars.  It is important to remember that carbs is the way to go in terms of protein bars, but also look at fiber.  You can subtract fiber grams from carbs to get net carbs.  I tried the new Luna Protein bar at 12g of protein, 17g of carbs, minus 3g of fiber totaling 14g net carbs.  (Purchased it at Target)

nature valley

 

It was pretty good, AND GLUTEN FREE, but I still prefer my Nature Valley Protein Peanut Butter Dark Chocolate bar, which is not gluten-free,  (there is also a Peanut, Almond, and Dark Chocolate one and a Salted Caramel Nut with similar info), and I love that it is DARK CHOCOLATE with 10g of protein, 14g of carbs with 5g of fiber, so that is 9g net carbs.  Still loving it more.  (Available online or at Target and Costco)

luna-protein-chocolate-peanut-butter3

My sister-in-law told me about a KIND protein bar and I will be trying that tomorrow and report back.  The one she told me about, I could not find (Nuts and Sea salt), but I found one at Trader Joes that was chocolate and peanut butter, so I will report its taste and if it could possibly be better than my favorite Nature Valley Bar.   This is gluten and wheat free, which is better for my diet!  So, I hope I like it.  7g of protein and 17g of carbs, 3g of fiber, so it is 14g net carbs.  I will keep you apprised of my results.

 

peanut_butter_dark_chocolate

Pancakes That Will Keep You Skinny

After two years of dodging illness, I caught a cold.  Today I am starting to feel better.  I still ate well, but I felt like I needed pancakes.  Did I go off the diet?  NO!

I ate my Lindora.com pancakes.  They are so good.  I have tried a lot of different low-carb syrups and STILL my favorites are Maple Farms Sugar Free Pancake Syrup (gluten-free and Splenda-sweetened) and Cary’s.  Both are about 12g of carbs per quarter cup of syrup vs. 50g per two tablespoons of regular sugared maple syrup.

But, while investigating for this blog, I discovered that Maple Farms makes a pancake and waffle mix that is only 8g of carb per 1/4 mix (more for the Lindora version).  So, I am going to order it and try it and report back.  If it is as delicious as the Lindora version, I am happy.  It will be cheaper too and still loaded with protein at 11g per 1/4 cup!

The site where you can buy these things if you can’t find it at a store and where I will buy my mix (Ralph’s market had the syrups):  Netrition.com  http://www.netrition.com/maple_grove_pancake_mix_page.html

And I found packets that you can bring with you to restaurants for syrup:  http://www.shopwell.com/walden-farms-pancake-syrup-ready-to-serve-packets/honey-syrup/p/7245713399

carysMaple-Syrup

pancakemix

Proof Why Fad Diet Don’t Work and Why You Have to Cut Carbs and Learn Portion Control

http://www.elements4health.com/cutting-calories-changes-the-way-the-brain-makes-food-choices.html?utm_source=feedburner&utm_medium=email&utm_campaign=Feed%3A+elements4health%2FmTrh+%28Elements4Health+%29

Results suggest that restricting food intake increases the reward value of food, particularly high-calorie, appetizing food , and that the more successful people are at caloric-restriction dieting, the greater difficulty they will face in maintaining the restriction.  Additionally, abstaining from food intake for longer durations of time also increases the reward value of food, which may lead to poor food choices when the individual eventually does eat.

The implications of this imaging study show that if people want to lose excess weight, it would be more effective to consume healthy, low-fat/low-sugar foods during regular meals, rather than go for long periods of time without any caloric intake.  So, for those who do the cleanses, HCG drops, Protein Shakes all day long type of dieting, they are more likely to gain their weight back than those who do slower low-fat and low sugar/carb diets, which involve regular daily meals.

My daily food plan involves 6 protein based meals a day, with two small salads, four small servings of vegetables (not starchy ones) and two small servings of low carb fruits a day.  I also exercise.  I have maintained my weight loss for over a year now.  This way of dieting is way more successful.  It isn’t  really a diet, it is just a new way to eat outside of the old stupid way that I ate, which got me fat in the first place.  You just have re-train your brain to eat the right and healthy way.

dietsucks

Counting Carbs While Eating Out

Carbohydrates have a big impact on weight because they are broken down into glucose, which in turn raises your blood sugar. They are found in starches such as cereal, bread, and pasta, and in sweets such as cakes and cookies, but also in many “good for you” foods like fruit, starchy vegetables like potatoes, peas, and corn, and dairy products including milk and yogurt. Learning how to accurately identify and count carbohydrates will help you lose and maintain your weight.

On my eating plan, having between 50 and 100g of carbs a day helps me to lose and maintain my weight.

eatingout

Tips for Counting Carbs Home or Away

You can buy a carb-counting book, use an online version, or download a smartphone app to see how many carbohydrates are in the foods you eat. You can also read the nutrition label on prepared foods to tally up the number of carb grams in each serving. You might have to guesstimating carbohydrates at a restaurant.

Here are tips to make tracking easier:

Use measuring tools. At home, use a food scale to weigh that apple or whole-wheat roll. Use a measuring cup to dole out your portion of cereal or pasta. When you measure the serving size, your counts are more accurate – and you learn what a ½ cup or 1 cup serving looks like. Keep the tools handy so you’re not searching for them at every meal. I don’t even need to bring cups with me anymore.

Use every day visuals. For example, a cup of fruit, starchy vegetables, or ice cream is about the size of a baseball or an average fist. A pancake or waffle is equal to a CD. Then you can look up your serving size using a carb-counting guide or smartphone app.

This also gives you a point of reference when you’re eating out. According to Melissa Joy Dobbins, RD, LDN, CDE, a spokesperson for the Academy of Nutrition and Dietetics, “if you know what a cup looks like and how many carbs are in a cup of that pasta when you eat it at home, you can use that to guesstimate carb counts at the restaurant.”

Table(spoon) it. When you’re away from home, estimate your portion by counting tablespoons. Here’s the conversion:

4 level tablespoons is equal to about 1/4 cup,

8 tablespoons is 1/2 cup, and

16 tablespoons is 1 cup.

So 8 tablespoons of macaroni salad equals 1/2 cup and 30 grams of carbohydrates.

Do your homework. Before you head out to a restaurant, check out its menu online. Decide what you’re going to order, and then gather the nutrition facts for the ingredients to put together a guesstimate of the carbs in your meal. Many restaurant chains now put all their nutrition facts, including carbs, on their Web sites.

Mind the proportions. Know that the more grains and starches in a dish, the higher your carb estimate. For instance, you can count an 8-ounce cup of a broth-based soup as 15 grams of carbohydrate, while a thick soup with beans, lentils, or noodles should be counted as 30 grams.

There’s an app for that. There are many apps available. Many are free, and many can help you with counting carbs. For example, GoMeals provides three apps in one – a database of nutritional values (including carbs) of thousands of foods you’ll find at the grocery store and your favorite restaurants, a tool to track and record your meals, and a restaurant finder with menus and nutritional information.

Update on Raspberry Ketones

Day four:  Noticing NOTHING!  I am still eating low carb, high protein and exercising.  Still doing the same as I would without them.  I will keep trying.

I think it might be a bunch of malarkey.

However, I noticed that yesterday, in my yoga class, I stayed at the end to then go to Pilates afterwards and one of the yoga people called me an “exercise whore.”  I am telling you, there are some real characters out there who RESENT when you put in the time and effort to diet right and to exercise.  I am going to take that as a compliment!  Must mean I am lookin’ good!  🙂